Renegade Row vs Chest Supported Row Strength Standards
Compare your renegade row and chest supported row against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: External load for Renegade Row and Displayed or total loaded machine resistance for Chest Supported Row. Use a strict, repeatable renegade row test using the canonical setup, range, and finish rules and a bilateral chest-supported machine or T-bar row with the torso fully supported, full arm extension, lower-chest or upper-abdomen finish, and controlled return. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Renegade Row vs Chest Supported Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the renegade row and chest supported row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your renegade row and chest supported row.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Renegade Row / Chest Supported Row, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Renegade Row vs Chest Supported Row Standards
How to read the table: The first number is Renegade Row; the second is Chest Supported Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 25 / 77 lb 11.3 / 34.9 kg | 39 / 104 lb 17.7 / 47.2 kg | 56 / 140 lb 25.4 / 63.5 kg | 76 / 179 lb 34.5 / 81.2 kg |
| 130 lb 59 kg | 26 / 82 lb 11.8 / 37.2 kg | 41 / 109 lb 18.6 / 49.4 kg | 59 / 148 lb 26.8 / 67.1 kg | 80 / 189 lb 36.3 / 85.7 kg |
| 140 lb 63.5 kg | 28 / 86 lb 12.7 / 39 kg | 43 / 115 lb 19.5 / 52.2 kg | 62 / 155 lb 28.1 / 70.3 kg | 84 / 198 lb 38.1 / 89.8 kg |
| 150 lb 68 kg | 29 / 90 lb 13.2 / 40.8 kg | 45 / 120 lb 20.4 / 54.4 kg | 65 / 162 lb 29.5 / 73.5 kg | 88 / 208 lb 39.9 / 94.3 kg |
| 160 lb 72.6 kg | 30 / 94 lb 13.6 / 42.6 kg | 47 / 126 lb 21.3 / 57.2 kg | 68 / 169 lb 30.8 / 76.7 kg | 92 / 217 lb 41.7 / 98.4 kg |
| 170 lb 77.1 kg | 32 / 97 lb 14.5 / 44 kg | 49 / 131 lb 22.2 / 59.4 kg | 71 / 176 lb 32.2 / 79.8 kg | 96 / 226 lb 43.5 / 102.5 kg |
| 180 lb 81.6 kg | 33 / 101 lb 15 / 45.8 kg | 51 / 136 lb 23.1 / 61.7 kg | 73 / 183 lb 33.1 / 83 kg | 99 / 234 lb 44.9 / 106.1 kg |
| 190 lb 86.2 kg | 34 / 105 lb 15.4 / 47.6 kg | 53 / 141 lb 24 / 64 kg | 76 / 190 lb 34.5 / 86.2 kg | 103 / 243 lb 46.7 / 110.2 kg |
| 200 lb 90.7 kg | 35 / 109 lb 15.9 / 49.4 kg | 55 / 146 lb 24.9 / 66.2 kg | 79 / 197 lb 35.8 / 89.4 kg | 107 / 251 lb 48.5 / 113.9 kg |
| 210 lb 95.3 kg | 36 / 112 lb 16.3 / 50.8 kg | 57 / 151 lb 25.9 / 68.5 kg | 81 / 203 lb 36.7 / 92.1 kg | 110 / 260 lb 49.9 / 117.9 kg |
| 220 lb 99.8 kg | 37 / 116 lb 16.8 / 52.6 kg | 58 / 155 lb 26.3 / 70.3 kg | 84 / 210 lb 38.1 / 95.3 kg | 114 / 268 lb 51.7 / 121.6 kg |
| 230 lb 104.3 kg | 39 / 119 lb 17.7 / 54 kg | 60 / 160 lb 27.2 / 72.6 kg | 86 / 216 lb 39 / 98 kg | 117 / 276 lb 53.1 / 125.2 kg |
| 240 lb 108.9 kg | 40 / 123 lb 18.1 / 55.8 kg | 62 / 165 lb 28.1 / 74.8 kg | 89 / 222 lb 40.4 / 100.7 kg | 120 / 284 lb 54.4 / 128.8 kg |
| 250 lb 113.4 kg | 41 / 126 lb 18.6 / 57.2 kg | 64 / 169 lb 29 / 76.7 kg | 91 / 228 lb 41.3 / 103.4 kg | 124 / 292 lb 56.2 / 132.4 kg |
| 260 lb 117.9 kg | 42 / 129 lb 19.1 / 58.5 kg | 65 / 174 lb 29.5 / 78.9 kg | 94 / 234 lb 42.6 / 106.1 kg | 127 / 300 lb 57.6 / 136.1 kg |
| 270 lb 122.5 kg | 43 / 133 lb 19.5 / 60.3 kg | 67 / 178 lb 30.4 / 80.7 kg | 96 / 240 lb 43.5 / 108.9 kg | 130 / 307 lb 59 / 139.3 kg |
| 280 lb 127 kg | 44 / 136 lb 20 / 61.7 kg | 69 / 183 lb 31.3 / 83 kg | 98 / 246 lb 44.5 / 111.6 kg | 133 / 315 lb 60.3 / 142.9 kg |
| 290 lb 131.5 kg | 45 / 139 lb 20.4 / 63 kg | 70 / 187 lb 31.8 / 84.8 kg | 101 / 252 lb 45.8 / 114.3 kg | 137 / 322 lb 62.1 / 146.1 kg |
| 300 lb 136.1 kg | 46 / 142 lb 20.9 / 64.4 kg | 72 / 191 lb 32.7 / 86.6 kg | 103 / 258 lb 46.7 / 117 kg | 140 / 329 lb 63.5 / 149.2 kg |
Women’s Renegade Row vs Chest Supported Row Standards
How to read the table: The first number is Renegade Row; the second is Chest Supported Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 16 / 53 lb 7.3 / 24 kg | 25 / 72 lb 11.3 / 32.7 kg | 37 / 98 lb 16.8 / 44.5 kg | 50 / 124 lb 22.7 / 56.2 kg |
| 110 lb 49.9 kg | 17 / 56 lb 7.7 / 25.4 kg | 27 / 77 lb 12.2 / 34.9 kg | 39 / 104 lb 17.7 / 47.2 kg | 53 / 132 lb 24 / 59.9 kg |
| 120 lb 54.4 kg | 18 / 59 lb 8.2 / 26.8 kg | 28 / 82 lb 12.7 / 37.2 kg | 41 / 110 lb 18.6 / 49.9 kg | 56 / 140 lb 25.4 / 63.5 kg |
| 130 lb 59 kg | 19 / 63 lb 8.6 / 28.6 kg | 30 / 86 lb 13.6 / 39 kg | 44 / 116 lb 20 / 52.6 kg | 59 / 147 lb 26.8 / 66.7 kg |
| 140 lb 63.5 kg | 20 / 66 lb 9.1 / 29.9 kg | 32 / 91 lb 14.5 / 41.3 kg | 46 / 122 lb 20.9 / 55.3 kg | 62 / 155 lb 28.1 / 70.3 kg |
| 150 lb 68 kg | 21 / 69 lb 9.5 / 31.3 kg | 33 / 95 lb 15 / 43.1 kg | 48 / 128 lb 21.8 / 58.1 kg | 65 / 162 lb 29.5 / 73.5 kg |
| 160 lb 72.6 kg | 22 / 72 lb 10 / 32.7 kg | 34 / 99 lb 15.4 / 44.9 kg | 50 / 134 lb 22.7 / 60.8 kg | 68 / 169 lb 30.8 / 76.7 kg |
| 170 lb 77.1 kg | 23 / 75 lb 10.4 / 34 kg | 36 / 103 lb 16.3 / 46.7 kg | 52 / 139 lb 23.6 / 63 kg | 71 / 176 lb 32.2 / 79.8 kg |
| 180 lb 81.6 kg | 24 / 78 lb 10.9 / 35.4 kg | 37 / 107 lb 16.8 / 48.5 kg | 54 / 145 lb 24.5 / 65.8 kg | 73 / 183 lb 33.1 / 83 kg |
| 190 lb 86.2 kg | 25 / 81 lb 11.3 / 36.7 kg | 39 / 111 lb 17.7 / 50.3 kg | 56 / 150 lb 25.4 / 68 kg | 76 / 190 lb 34.5 / 86.2 kg |
| 200 lb 90.7 kg | 25 / 84 lb 11.3 / 38.1 kg | 40 / 115 lb 18.1 / 52.2 kg | 58 / 155 lb 26.3 / 70.3 kg | 79 / 196 lb 35.8 / 88.9 kg |
| 210 lb 95.3 kg | 26 / 86 lb 11.8 / 39 kg | 41 / 119 lb 18.6 / 54 kg | 60 / 160 lb 27.2 / 72.6 kg | 81 / 203 lb 36.7 / 92.1 kg |
| 220 lb 99.8 kg | 27 / 89 lb 12.2 / 40.4 kg | 43 / 123 lb 19.5 / 55.8 kg | 62 / 165 lb 28.1 / 74.8 kg | 84 / 209 lb 38.1 / 94.8 kg |
| 230 lb 104.3 kg | 28 / 92 lb 12.7 / 41.7 kg | 44 / 126 lb 20 / 57.2 kg | 64 / 170 lb 29 / 77.1 kg | 86 / 215 lb 39 / 97.5 kg |
| 240 lb 108.9 kg | 29 / 94 lb 13.2 / 42.6 kg | 45 / 130 lb 20.4 / 59 kg | 66 / 175 lb 29.9 / 79.4 kg | 89 / 222 lb 40.4 / 100.7 kg |
How Your Renegade Row vs Chest Supported Row Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the renegade row strength level
The standards use the sex-specific targets from the individual Renegade Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the chest supported row strength level
The standards use the sex-specific chest supported row thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to row more machine resistance without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the renegade row | Adjust renegade row targets to exact bodyweight with the two-thirds rule. |
| Rate the chest supported row | Use machine-resistance estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Renegade Row and Chest Supported Row Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the chest supported row standard is higher; below zero means the renegade row standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
46.7 → 85.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the renegade row standard. A plus sign means the chest supported row standard is higher. A minus sign means the renegade row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +84 lb +38.1 kg | +103 lb +46.7 kg |
| 130 lb 59 kg | +56 lb +25.4 kg | +68 lb +30.8 kg | +89 lb +40.3 kg | +109 lb +49.4 kg |
| 140 lb 63.5 kg | +58 lb +26.3 kg | +72 lb +32.7 kg | +93 lb +42.2 kg | +114 lb +51.7 kg |
| 150 lb 68 kg | +61 lb +27.6 kg | +75 lb +34 kg | +97 lb +44 kg | +120 lb +54.4 kg |
| 160 lb 72.6 kg | +64 lb +29 kg | +79 lb +35.9 kg | +101 lb +45.9 kg | +125 lb +56.7 kg |
| 170 lb 77.1 kg | +65 lb +29.5 kg | +82 lb +37.2 kg | +105 lb +47.6 kg | +130 lb +59 kg |
| 180 lb 81.6 kg | +68 lb +30.8 kg | +85 lb +38.6 kg | +110 lb +49.9 kg | +135 lb +61.2 kg |
| 190 lb 86.2 kg | +71 lb +32.2 kg | +88 lb +40 kg | +114 lb +51.7 kg | +140 lb +63.5 kg |
| 200 lb 90.7 kg | +74 lb +33.5 kg | +91 lb +41.3 kg | +118 lb +53.6 kg | +144 lb +65.4 kg |
| 210 lb 95.3 kg | +76 lb +34.5 kg | +94 lb +42.6 kg | +122 lb +55.4 kg | +150 lb +68 kg |
| 220 lb 99.8 kg | +79 lb +35.8 kg | +97 lb +44 kg | +126 lb +57.2 kg | +154 lb +69.9 kg |
| 230 lb 104.3 kg | +80 lb +36.3 kg | +100 lb +45.4 kg | +130 lb +59 kg | +159 lb +72.1 kg |
| 240 lb 108.9 kg | +83 lb +37.7 kg | +103 lb +46.7 kg | +133 lb +60.3 kg | +164 lb +74.4 kg |
| 250 lb 113.4 kg | +85 lb +38.6 kg | +105 lb +47.7 kg | +137 lb +62.1 kg | +168 lb +76.2 kg |
| 260 lb 117.9 kg | +87 lb +39.4 kg | +109 lb +49.4 kg | +140 lb +63.5 kg | +173 lb +78.5 kg |
| 270 lb 122.5 kg | +90 lb +40.8 kg | +111 lb +50.3 kg | +144 lb +65.4 kg | +177 lb +80.3 kg |
| 280 lb 127 kg | +92 lb +41.7 kg | +114 lb +51.7 kg | +148 lb +67.1 kg | +182 lb +82.6 kg |
| 290 lb 131.5 kg | +94 lb +42.6 kg | +117 lb +53 kg | +151 lb +68.5 kg | +185 lb +84 kg |
| 300 lb 136.1 kg | +96 lb +43.5 kg | +119 lb +53.9 kg | +155 lb +70.3 kg | +189 lb +85.7 kg |
How Women’s Renegade Row and Chest Supported Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
33.5 → 60.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the renegade row standard. A plus sign means the chest supported row standard is higher. A minus sign means the renegade row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +37 lb +16.7 kg | +47 lb +21.4 kg | +61 lb +27.7 kg | +74 lb +33.5 kg |
| 110 lb 49.9 kg | +39 lb +17.7 kg | +50 lb +22.7 kg | +65 lb +29.5 kg | +79 lb +35.9 kg |
| 120 lb 54.4 kg | +41 lb +18.6 kg | +54 lb +24.5 kg | +69 lb +31.3 kg | +84 lb +38.1 kg |
| 130 lb 59 kg | +44 lb +20 kg | +56 lb +25.4 kg | +72 lb +32.6 kg | +88 lb +39.9 kg |
| 140 lb 63.5 kg | +46 lb +20.8 kg | +59 lb +26.8 kg | +76 lb +34.4 kg | +93 lb +42.2 kg |
| 150 lb 68 kg | +48 lb +21.8 kg | +62 lb +28.1 kg | +80 lb +36.3 kg | +97 lb +44 kg |
| 160 lb 72.6 kg | +50 lb +22.7 kg | +65 lb +29.5 kg | +84 lb +38.1 kg | +101 lb +45.9 kg |
| 170 lb 77.1 kg | +52 lb +23.6 kg | +67 lb +30.4 kg | +87 lb +39.4 kg | +105 lb +47.6 kg |
| 180 lb 81.6 kg | +54 lb +24.5 kg | +70 lb +31.7 kg | +91 lb +41.3 kg | +110 lb +49.9 kg |
| 190 lb 86.2 kg | +56 lb +25.4 kg | +72 lb +32.6 kg | +94 lb +42.6 kg | +114 lb +51.7 kg |
| 200 lb 90.7 kg | +59 lb +26.8 kg | +75 lb +34.1 kg | +97 lb +44 kg | +117 lb +53.1 kg |
| 210 lb 95.3 kg | +60 lb +27.2 kg | +78 lb +35.4 kg | +100 lb +45.4 kg | +122 lb +55.4 kg |
| 220 lb 99.8 kg | +62 lb +28.2 kg | +80 lb +36.3 kg | +103 lb +46.7 kg | +125 lb +56.7 kg |
| 230 lb 104.3 kg | +64 lb +29 kg | +82 lb +37.2 kg | +106 lb +48.1 kg | +129 lb +58.5 kg |
| 240 lb 108.9 kg | +65 lb +29.4 kg | +85 lb +38.6 kg | +109 lb +49.5 kg | +133 lb +60.3 kg |
Renegade Row and Chest Supported Row Exercises Used by This Calculator
This calculator uses a strict renegade row and a bilateral chest-supported machine row. Use strict canonical Renegade Row and Chest Supported Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Renegade Row
Follow the individual Renegade Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Keep the chest on the pad through the full row
Enter the displayed or total loaded resistance under the machine’s convention. Keep the chest and torso fully supported, pull from full arm extension to the lower chest or upper abdomen, and return under control. Do not enter per-side load, unsupported, cable, dumbbell, barbell, or single-arm rows, partial reps, bounced reps, or torso-lifted reps.
Enter one recent Renegade Row result and one recent Chest Supported Row result
Use each exercise’s canonical input: External load for Renegade Row and Displayed or total loaded machine resistance for Chest Supported Row.
Related Tools
- Renegade Row — View the individual Renegade Row standards and next strength-level target.
- Chest Supported Row — View the individual Chest Supported Row standards and next strength-level target.
- Dumbbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Pendlay Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.